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Strength calculator: how strong am I?
Enter your sex, bodyweight and your squat, bench press and deadlift maxes, or any one of them. You get a strength score from 0 to 100, the average of your lift percentiles among raw powerlifting competitors your size, and the lift that is holding you back.
Example result
19/ 100
17th
Against raw competitors, men 75–82.5 kg. Your squat is your weakest lift for your size: the 14th percentile, against the 21st for the rest.
Your lifts average the 19th percentile of raw competitors, men 75–82.5 kg.
- 14thSquat, 1.75× bodyweight
- 22ndBench press, 1.25× bodyweight
- 20thDeadlift, 2.25× bodyweight
| Lift | 1RM | × bodyweight | Percentile |
|---|---|---|---|
| Squat | 140 kg | 1.75× | 14th |
| Bench press | 100 kg | 1.25× | 22nd |
| Deadlift | 180 kg | 2.25× | 20th |
| Total | 420 kg | 5.25× | 17th |
How strong are they? Four lifters
A beginner, an intermediate woman, a strong heavyweight and a lifter in his sixties. The score changes, and so does the next step.
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Example 1
Six months in
A 150 lb beginner: 185 lb squat, 155 lb bench, 225 lb deadlift.
- Sex
- Men
- Bodyweight
- 150 lb
- Squat 1RM (optional)
- 185 lb
- Bench press 1RM (optional)
- 155 lb
- Deadlift 1RM (optional)
- 225 lb
- Strength score, the average of your lift percentiles~10 / 100
- Total percentileBelow the 10th
Every lift is below the 10th percentile of competitors, so the score is marked approximate. Rank isn't the useful number yet: adding weight whenever his sets finish with more than 3 reps in reserve is.
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Example 2
Strong legs, bench behind
A woman at 60 kg: 100 kg squat, 45 kg bench, 130 kg deadlift.
- Sex
- Women
- Bodyweight
- 60 kg
- Squat 1RM (optional)
- 100 kg
- Bench press 1RM (optional)
- 45 kg
- Deadlift 1RM (optional)
- 130 kg
- Strength score, the average of your lift percentiles41 / 100
- Total percentile45th
Squat and deadlift sit around the middle of a strong group; the bench is 30 points behind. Her score rises fastest from the bench: start sessions with it and plan it from the bench press standards.
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Example 3
A strong heavyweight
A 105 kg lifter: 230 kg squat, 150 kg bench, 270 kg deadlift.
- Sex
- Men
- Bodyweight
- 105 kg
- Squat 1RM (optional)
- 230 kg
- Bench press 1RM (optional)
- 150 kg
- Deadlift 1RM (optional)
- 270 kg
- Strength score, the average of your lift percentiles65 / 100
- Total percentile68th
Stronger than about two thirds of raw competitors his size. At this level a meet is a reasonable next goal; the powerlifting calculator scores his total the way meets do.
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Example 4
A lifter in his sixties
A 61-year-old at 185 lb: 275 lb squat, 225 lb bench, 335 lb deadlift.
- Sex
- Men
- Bodyweight
- 185 lb
- Squat 1RM (optional)
- 275 lb
- Bench press 1RM (optional)
- 225 lb
- Deadlift 1RM (optional)
- 335 lb
- Strength score, the average of your lift percentiles~12 / 100
- Total percentileBelow the 10th
His class pools every age, which puts him low. Against men 60 and over (all bodyweights), the medians are 292 lb squat, 215 lb bench and 369 lb deadlift: his bench beats the median, and squat and deadlift are close.
How strong is strong? Common milestones ranked
Where the classic plate milestones land among raw powerlifting competitors, a stronger-than-average group. For men, two common bodyweight classes; for women, two more.
| Milestone | Percentile at 165–182 lb (men), 126–139 lb (women) | Percentile at 198–220 lb (men), 152–168 lb (women) |
|---|---|---|
| Men: 135 lb bench | Below the 10th | Below the 10th |
| Men: 225 lb bench | 24th | 12th |
| Men: 315 lb bench | 83rd | 61st |
| Men: 225 lb squat | Below the 10th | Below the 10th |
| Men: 315 lb squat | 16th | Below the 10th |
| Men: 405 lb squat | 54th | 31st |
| Men: 315 lb deadlift | Below the 10th | Below the 10th |
| Men: 405 lb deadlift | 22nd | 11th |
| Men: 495 lb deadlift | 64th | 43rd |
| Women: 95 lb bench | 16th | Below the 10th |
| Women: 135 lb bench | 62nd | 47th |
| Women: 135 lb squat | Below the 10th | Below the 10th |
| Women: 225 lb squat | 49th | 33rd |
| Women: 225 lb deadlift | 20th | Below the 10th |
| Women: 315 lb deadlift | 75th | 58th |
Your total as a multiple of bodyweight
If you know all three lifts, add them up and divide by bodyweight. That single number compares lifters of different sizes, and the table shows where it ranks.
| Bodyweight class | 25th percentile | Median | 75th percentile | 90th percentile |
|---|---|---|---|---|
| Men, up to 60 kg (up to 132 lb) | 4.67× | 5.79× | 6.97× | 7.90× |
| Men, 60–67.5 kg (132–149 lb) | 5.55× | 6.50× | 7.38× | 8.12× |
| Men, 67.5–75 kg (149–165 lb) | 5.70× | 6.50× | 7.27× | 7.94× |
| Men, 75–82.5 kg (165–182 lb) | 5.65× | 6.35× | 7.04× | 7.67× |
| Men, 82.5–90 kg (182–198 lb) | 5.45× | 6.15× | 6.83× | 7.48× |
| Men, 90–100 kg (198–220 lb) | 5.33× | 6.01× | 6.68× | 7.28× |
| Men, 100–110 kg (220–243 lb) | 5.06× | 5.73× | 6.39× | 6.95× |
| Men, 110–125 kg (243–276 lb) | 4.63× | 5.33× | 5.97× | 6.53× |
| Men, over 125 kg (over 276 lb) | 3.95× | 4.63× | 5.29× | 5.87× |
| Women, up to 48 kg (up to 106 lb) | 3.78× | 4.58× | 5.43× | 6.27× |
| Women, 48–52 kg (106–115 lb) | 4.14× | 4.87× | 5.64× | 6.37× |
| Women, 52–57 kg (115–126 lb) | 4.12× | 4.83× | 5.56× | 6.23× |
| Women, 57–63 kg (126–139 lb) | 4.01× | 4.67× | 5.36× | 6.01× |
| Women, 63–69 kg (139–152 lb) | 3.89× | 4.52× | 5.18× | 5.81× |
| Women, 69–76 kg (152–168 lb) | 3.72× | 4.32× | 4.95× | 5.57× |
| Women, 76–84 kg (168–185 lb) | 3.43× | 3.99× | 4.60× | 5.19× |
| Women, over 84 kg (over 185 lb) | 2.86× | 3.38× | 3.94× | 4.48× |
How the strength score works
Each competitor counts once, at their best squat, bench and deadlift from raw full-power meets (no knee wraps or supportive suits), and at their best meet total. Drug-tested and untested meets are pooled. Competitors are grouped by sex and by the bodyweight class they weighed in at for their best total.
Each lift you enter is ranked within your class. The strength score is the average of those percentiles, so one strong lift can't hide a weak one. A lift below the 10th or above the 95th percentile counts at that edge, and the score is then marked approximate. The lift furthest behind the others, by at least 5 points, is named as your weakest.
score = (squat percentile + bench percentile + deadlift percentile) ÷ 3
Men 75–82.5 kg, 140 / 100 / 180 kg: (14.3 + 22 + 20) ÷ 3 = 18.8, a score of 19Make it fit you
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No max? Use a hard set
Estimate each lift from a recent set of 3 to 8 reps with the one-rep max calculator, then enter the estimates.
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One lift is enough to start
Leave the others blank and the score is that lift's percentile. Add the rest as you test them.
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Work on the weakest lift
The score is an average, so raising your lowest percentile moves it most. The strength ratios calculator shows the balance in load terms.
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Re-check every training block
A score from estimated maxes moves every few weeks. Re-run it at the end of each block rather than after every session.
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Older lifters: compare by age too
The score compares within your bodyweight class across all ages. The strength standards page has medians by age.
Questions
How strong am I compared to other lifters?
Enter your lifts above. The score is the average of your percentiles among raw powerlifting competitors of your sex and bodyweight class, a stronger-than-average group. A score of 25 puts you roughly a quarter of the way up a field of people who compete.
What is a good strength score?
Against competitors, 50 means you match the median lifter your size who has trained for and finished a meet. Above 75 puts you roughly in the top quarter of that group.
What is a strength level calculator?
A calculator that places your lifts on a scale for your sex and bodyweight. This how strong am I calculator uses real percentiles from meet results instead of named levels like novice or elite.
Do I need all three lifts?
No. Any one lift gives a score. All three add your total's percentile and name your weakest lift.
Should I enter a true max or an estimate?
Either. An estimate from a recent hard set ranks the same way, so you don't need to test a single to get a score.
How do I get stronger faster?
Train the lift with the lowest percentile first in the session and add weight whenever your sets finish easier than planned. The progressive overload calculator sets the jumps.
Related calculators and templates
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Strength standards calculator
The full table and chart for every bodyweight class.
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Powerlifting calculator
Score your total with DOTS, Wilks and IPF GL points.
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One-rep max calculator
Estimate each max from a hard set before you score it.
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1,000-lb club calculator
How far your total is from 1,000 lb.
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How to break a lifting plateau
What to change when the score stops moving.
Sources
Raise your score from every set
Log load, reps and RIR on every set and RIRLift keeps your estimated maxes current, then sets the loads for your next session.
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